3-Day Detox that actually works (grocery list & meal plan included!)
September has been a BLUR with packing up my life, a final Labor Day Weekend down in Avalon and a 3 day road trip to Dallas, TX, with my sister. Needless to say, minus my daily superfood shake, the the rest of my nutrition has been sub-par.
Luckily I have my favorite 3 day detox to lean on. It's a plan that simplifies what you eat (yes there is real food), and puts me on auto-pilot as to what to eat, how often to eat and how much water to drink. I've completed the program probably 10+ times since it debuted from Beachbody and each time I feel refreshed, lighter, and fitting into my jeans easier. (results from previous Refreshes at the bottom of this post).
The 3-Day Refresh combines three specially-formulated shakes plus one fiber drink with whole foods to help you de-bloat, squash cravings, and start eating more real, nutritious foods like vegetables, fruits, and healthy fats. Filled with plenty of nutrition, fiber, and good-for-you fats, this plan is short enough to make it doable in any circumstance — even if you’re traveling. Best of all, you don’t have to sit miserably at the dinner table with a cup of liquid while your family or friends enjoy a satisfying meal. You get to eat real food with them.
GUESS WHAT: I'm giving away FREE (yes free) 3-Day Refreshes to the next 3 challengers that join my OCTOBER Challenge Group. Comment below or Email Me for info on how to get your free 3-Day Refresh.
Day One
Upon Waking: 8–10 oz. glass of filtered water with optional lemon slice
Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe
Mid-Morning: Fiber Sweep mixed with 1 cup filtered water
Lunch (at least 1 hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 12 strawberries, 5 asparagus spears roasted with 1 tsp. olive oil
Afternoon Snack (at least one hour after lunch): 2 medium stalks celery with 2 Tbsp. hummus
Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Veggie Stir-Fry, and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs
Day Two:
Upon Waking: 8–10 oz. glass of filtered water with optional lemon slice
Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe
Mid-Morning: Fiber Sweep mixed with 1 cup filtered water
Lunch (at least one hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water.
Eat 1 cup raspberries, ¾ cup cauliflower florets roasted with 1 tsp. olive oil and a dash of cumin
Afternoon Snack (at least one hour after lunch): ½ large carrot (or 5 baby carrots) with 2 Tbsp. hummus
Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Spinach Salad (recipe below), and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs
Day Three (same as Day 1)
Upon Waking: 8–10 oz. glass of filtered water with optional lemon slice
Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe
Mid-Morning: Fiber Sweep mixed with 1 cup filtered water
Lunch (at least 1 hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 12 strawberries, 5 asparagus spears roasted with 1 tsp. olive oil
Afternoon Snack (at least one hour after lunch): 2 medium stalks celery with 2 Tbsp. hummus
Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Veggie Stir-Fry, and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs
GROCERY LIST
Fruit 1 medium cantaloupe (or 3 cups cubed cantaloupe) 1 container raspberries 24 medium strawberries 1 lemon
Vegetables 2 cups baby spinach 1 bag cauliflower florets (or 1 small cauliflower) 1 cup green beans 3 carrots 1 bunch celery 2 red bell peppers 1 small container of sprouts (radish, alfalfa, or broccoli) 1 medium tomato 1 small cucumber 10 asparagus spears 1 bunch parsley or cilantro, optional garlic ginger
Miscellaneous 3-Day Refresh 26 oz. low-sodium, organic vegetable broth 1 tsp. sunflower seeds prepared hummus (pick a hummus with a short, clean ingredients list)
Pantry olive oil cumin
RECIPE INSTRUCTIONS
Follow these instructions to make your meals quickly:
Roast the asparagus and cauliflower. See preparation directions below.
Make the Veggie Stir-Fry. See prep directions below.
Next, build the spinach salad. See prep directions below.
Now, put together the afternoon snacks. Cut 4 stalks of celery ribs, and cut the reserved half of the carrot into matchsticks. Divide the celery between 2 small food containers, and place the carrots in another container. Add 2 Tbsp. of hummus to each dish. Place in the refrigerator.
If you’re going to include the optional vegetable broth in your 3-Day Refresh menu, fill three food containers with 1 cup of broth each. Add up to ¼ cup fresh herbs, like chopped parsley or cilantro.
If you purchased a whole cantaloupe, cut it into cubes so that you have 3 cups of cut fruit. Divide evenly between 3 food storage containers or small plastic bags, and place them in the refrigerator.
Roasted Asparagus and Cauliflower Preparation
Heat oven to 400°F.
Arrange 10 asparagus spears on a baking sheet, drizzle with 2 tsp. olive oil, and season with Himalayan salt if desired.
On the same baking sheet, place ¾ cup of cauliflower florets and drizzle with 1 tsp. olive oil and a dash of ground cumin.
Place the baking sheet in the oven for 20 minutes or until vegetables are tender crisp.
Remove from oven and set aside to cool for 20 minutes.
Divide asparagus evenly between two food storage containers, and place cauliflower in another container.
Place containers in the refrigerator.
Veggie Stir-Fry Preparation
Chop 1 clove of garlic, ½ inch of ginger, 1 cup of green beans, 2½ large carrots (reserve the other half carrot), and 1½ red bell peppers.
Heat a skillet over medium heat and add the garlic and ginger. Stir frequently for 1–2 minutes.
Add green beans, carrots, bell peppers, ¼ tsp. sea salt, and 2 Tbsp. vegetable broth.
Cook for 5–7 minutes more, or until the vegetables are tender crisp.
Set aside to cool for 20 minutes, then divide evenly between 2 food storage containers.
Place in the refrigerator.
Spinach Salad Preparation
In a large food storage container, place 2 cups baby spinach, ½ cucumber, ½ red bell pepper, ¼ cup sprouts, and ½ of a tomato.
Top with 1 tsp. sunflower seeds, and place half a lemon in the dish.
When you’re ready to eat, squeeze the lemon over the salad as a dressing.
RESULTS from previous 3-Day Refreshes
